This Thursday night roughly 250,000 CrossFitters around the world will be (not) patiently waiting by their computer to see what the first workout (15.1) of the 2015 Reebok CrossFit Open is. This is the start of the CrossFit season that follows the Open, goes to Regionals, and ends in the Reebok CrossFit Games in July. The Games is a meeting of the fittest 40 or so men and women and 30 or so teams from around the world vying for the title of “Fittest in the World”.
This is an incredibly exciting time for a lot of people and an incredibly fun time at CrossFit Lando. For the past 2 weeks we have urged you to take part in the Open. What happens here at CFL is once the WOD is released Thursday night (every Thursday for the next 5 weeks a new WOD is released) we make plans for the gym to take a crack at it on Saturday at 10am during the 10am class. This is your chance to come see how you do along with people from all over the world, but also your chance to come and participate in something with the ENTIRE Lando community. It is your chance to come work with your community, to cheer on your fellow athletes, to say you were part of what is always the most exciting and fun time of the year at CFL.
Literally anyone can do the Open. If you usually scale the workouts heavily then you can sign up for the scaled division. If you can come close to Rx then I encourage you to do the Rx division as you can always scale if needed but gives you a chance to get an Rx score each week. There are also various Masters divisions and a teen division. Something for everyone and every skill. On Saturday we will teach the movements like any other class so you literally have nothing to worry about!
If you cannot make it for Saturday and have signed up for the Open officially you can make arrangements to do the WOD Friday, Sunday, or Monday as well. You have until Monday at 8pm ET to submit your workout on the official Games site.
If you haven’t signed up yet and are curious I really, really encourage you to do it. I honestly don’t know a single person who was on the fence who ended up regretting signing up when all was said and done. Signing up gives you the chance even if you decide you don’t want to, If you don’t sign up you will never get a chance! Please feel free to each out for any questions you might have as well. We are here for you.
WEDNESDAY
Core Strength: 10m AMRAP
10 Barbell Roll-outs
45s Plank Hold
15 Supermans
20s Hollow Hold
Double WOD
WOD 1: 8m AMRAP
5 Hang Squat Snatch 95/65
10 Toes to Bar
L1: 75/55, 10 KTE/KTC
Rx+: 135/95
Rest 8m
WOD 2: 8m AMRAP
5 Pistols (each leg)
5 Hang Power Clean 95/65
5 Handstand Pushups
L1: Scaled Pistols, Elevated Push-ups or scaled HSPU
Rx+: Weighted Pistols 35/26# KB at chest, 135/95, Strict HSPU
The Program
All work as is above, then:
EMOM 8m
2 Squat Snatch
Nothing else!
